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Does Walking Burn Fat? 6-Weeks Plan To Walk Off Your Belly Fat 2023

Mitchelle Morgan

Updated on - Written by
Medically reviewed by Ramakrishnan, G., Ph.D

does walking burn fat

Almost two-thirds of the adult population in the US are either overweight or obese. The most common weight-related problem is weight gain around the stomach area, often called belly fat. Abdominal obesity tends to increase with weight gain and is a primary concern for overall health and fitness.

A study[1] has found that weight gain is linked with many health problems, including heart disease, type 2 diabetes mellitus, stroke, high blood pressure, elevated cholesterol levels, and insulin resistance (or pre-diabetes).

Belly fat is not only detrimental to your health, but it might also be unsightly, which may leave you self-conscious. Walking is an easy way to burn belly fat and keep it off for good. It’s free, convenient, and can be done easily.

You can increase the efficacy of walking workouts with a treadmill (if you can afford it). Continue reading to learn how a walking weight loss program is effective for burning fat.

Ways To Reduce Belly Fat By Walking In 6 Weeks

  1. Increase The Duration Of Exercise
  2. Increase The Intensity Of Exercise
  3. Try Interval Walking
  4. Introduce Plyometrics
  5. Introduce Resistance

How To Walk Off Belly Fat In 6 Weeks

There is a lot of deliberation about the most effective method that ensures the body burns fat around your midsection. Some claim that the best fat-burning solution is strict dieting; others swear by the power of workouts to trim down belly fat. Perhaps, it’s best to do both.

While the best belly fat burner supplement can be helpful, it is beneficial to try natural methods first. One of the best kinds of exercises you can choose is aerobics. Research[2] shows that aerobic exercise such as walking can increase the metabolism of stored fat and thus help you lose tummy weight.

The weight-loss equation is simple: it occurs when energy out exceeds energy in. So to lose weight, you need to shed calories and fat burn exercise. But are walking workouts effective for targeting belly fat?

A group of scientists[3] conducted a study of middle-aged and older adults. They investigated the link between lower-intensity exercise (less than 100 steps/minute) and health and physical function. They discovered that both low-intensity activity and low-intensity exercise might be good in a fat-burning zone.

Even non-exercise, leisure-time activities such as walking for pleasure, and instrumental activities of daily living like walking related to housework or shopping can help enhance the quality of life in the aging population.

Here are 5 simple tips for walking off your belly fat in about six weeks.

Increase The Duration Of Exercise

There has always been a debate about whether exercise relates to how fast one loses belly fat. A research team[4] examined the effects of two different volumes of walking metabolic fitness exercise prescriptions on a group of women.

The results indicated that 30 min of walking five days a week might be as beneficial as 60 minutes five times per week. The outcome would, however, be less satisfactory if one walks for 60 minutes once a week.

  • Week 1 – 3: Begin with walking for 30 minutes thrice weekly
  • Week 4 – 5: Gradually increase the duration to 45 minutes five times weekly
  • Week 6: Finally, increase to 60 minutes of walking daily in the sixth week.

It might be essential to note that some weight loss programs that have a shorter duration but are more intense may shed belly fat faster than those with a longer duration but are more moderate.

Increase The Intensity Of Exercise

Recent research[5] investigating high-intensity intermittent exercise (HIIE) shows that it may be more effective at decreasing visceral and subcutaneous fat than other types of exercise. It achieves the same outcome as prolonged moderate-intensity continuous training (MICT).

You can achieve higher-intensity exercise by using an elliptical machine or treadmill. This equipment has controls that allow the user to regulate the intensity from low to high. If you’re outdoors, power walks will intensify a few exercises aimed at losing weight.

You can enhance the efficacy of HIIE walking exercises by using accessories like dumbbells. It might be hard at first, but the body eventually adapts.

  • Walk on your treadmill or the elliptical machine for about 30 minutes daily.
  • If you have an elliptical machine, adjust it to high intensity and do it at least 2 times per week.
  • Power walks at least once a week at a brisk pace.

Try Interval Walking

This walking regimen is simple yet effective. Alternate between walking fast and walking at an average pace. You can also do interval training, lifting weights, and intensity exercises like squats and lunges for effective calorie burning.

Here’s an example of an interval walk to lose as much fat as possible in 6 weeks:

  1. Begin walking at a moderate speed for 10 minutes
  2. Pick up the pace and brisk walk for 5 minutes
  3. Then, slow down gradually until you resume your usual rate again.
  4. Repeat the exact same workout for the whole or part of the routine

Introduce Plyometrics

What are plyometrics[6]? They are a type of flexibility and cardio exercise that enhances one’s ability to deliver more power and speed while exerting less effort. The concept behind this weight loss regimen is that you will maximize calorie burning while performing weight training exercises.

Well, picture yourself squatting intermittently as you’re walking briskly in the park while holding dumbbells. A walking lunge is one way to incorporate plyometrics into your walking workout. Remember to step off the treadmill if you use one.

Introduce Resistance

Adding strength training to any losing weight regime will help build ab muscles faster. If you prefer the trails outside, pick a route that has a few hills. Increase your incline when walking at least once a week by about 5%.

If this doesn’t tire you too much, then increase it further the following week. Or try uphill walking, and it will help you burn calories and lose weight faster. It is a more strenuous form of targeted weight loss.

Walking Plan for a Flatter Stomach?

Walking has been proven to reduce your risk of cardiac disease, improve muscle tone, and lower body weight – when combined with calorie-intake control. Kerry Stewart, Ed.D. , director of Clinical and Research Physiology at Johns Hopkins[7] asserts that one of the most significant advantages of exercise is that it delivers a high return on investment in terms of body composition.

So it’s no wonder that walking is the best form of exercise for targeted weight loss. Plus, it is free of charge, and in most cases, can be done anywhere and without the need for sophisticated equipment.

Before you begin any exercise, there are factors to consider. We discuss a simple guide to help you prepare adequately for a walking routine.

Where To Walk

There are numerous places you can carry out your routine. Where you choose depends on:

  • Level of intensity
  • Weather conditions
  • Time on hand
  • The aesthetic aspect of the trail

For an indoor workout, it would be better to invest in a treadmill or elliptical machine to give you that extra boost at reducing subcutaneous and deep belly weight called visceral fat. They allow you to regulate the intensity by setting the speed and incline.

 If you’re lucky, you can find one with an in-built interval training setting.

Suppose you do not have the budget to purchase these workout machines or pay for a gym membership, find an at-home workout video or online tutorial and follow the lead of the personal trainer.

You can carry out the outdoor workout in countless places: The sidewalk, a school track, a nature/hiking trail, neighborhood park, golf course, or by the beach. It may also be in a mall.

When heading outdoors, there are numerous variations you can work on toning up your core and losing fat. To begin with, make use of your surroundings. Balance your weight and maintain proper form to get the most out of the walking exercises.

What To Wear

The clothes you wear matter a great deal. Imagine wearing high heels and skin-hugging leather pants during walk training. It would become quite uncomfortable quickly.

Your weight loss workout gear should include comfortable clothes that are breathable and allow you the ease of movement. Choose a pair of shoes that’s half-size larger and provides proper arch support.

What To Bring

You may want to take along a towel, water bottle, lifting weights, and music device when walking outdoors. These items help increase the effectiveness of your workout. If you’re walking in a high-traffic area or during dawn or dusk, bring along a reflective jacket for safety purposes. A hat and sunglasses will come in handy to protect you from harmful UV rays.

Wearing weight loss accessories such as pedometers and body motion sensors can keep you focused on reaching your weight loss goal of walking 10,000 steps a day. And carry a mobile phone in case you run into an emergency and need to call for help.

When To Walk

If possible, walk every day for at least 30 minutes. Consider doing this outside if you can. The fresh air is good for your lungs and your skin. Plus, a scenic trail will allow you to connect with nature.

If you tend to walk the same route each time, try varying your path at least once or twice per week for an added weight loss challenge. If possible, join a walking group or find a buddy to help hold you accountable.

In Summary

Physical activity like aerobic and resistance exercises at a low intensity for long periods can significantly reduce[8] abdominal body fat – putting you closer to achieving a flatter tummy.

Include a healthy diet with a walking routine to shed the most belly fat naturally. All in all, walking is effective, safe, and will get you the results you want.

+ 8 sources

Health Canal avoids using tertiary references. We have strict sourcing guidelines and rely on peer-reviewed studies, academic researches from medical associations and institutions. To ensure the accuracy of articles in Health Canal, you can read more about the editorial process here

  1. Diabetes Education -#14. (n.d.). [online] Available at: https://www.hopkinsmedicine.org/gim/faculty-resources/core_resources/Patient%20Handouts/Handouts_May_2012/The%20Skinny%20on%20Visceral%20Fat.pdf.
  2. ‌Live Science Staff (2011). Aerobic Exercise Is Best Way to Burn Belly Fat. [online] livescience.com. Available at: https://www.livescience.com/15815-aerobic-exercise-cuts-belly-fat.html
  3. ‌Varma, V.R., Tan, E.J., Wang, T., Xue, Q.-L., Fried, L.P., Seplaki, C.L., King, A.C., Seeman, T.E., Rebok, G.W. and Carlson, M.C. (2013). Low-Intensity Walking Activity Is Associated With Better Health. Journal of Applied Gerontology, [online] 33(7), pp.870–887. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4053519/
  4. ‌Brill, J., Perry, A.C., Parker, L.M. and K Burnett (2002). Dose-response effect of walking exercise on weight loss. How much is enough? [online] ResearchGate. Available at: https://www.researchgate.net/publication/7798894_Dose-response_effect_of_walking_exercise_on_weight_loss_How_much_is_enough
  5. ‌Zhang, H., Tong, T.K., Qiu, W., Zhang, X., Zhou, S., Liu, Y. and He, Y. (2017). Comparable Effects of High-Intensity Interval Training and Prolonged Continuous Exercise Training on Abdominal Visceral Fat Reduction in Obese Young Women. Journal of Diabetes Research, [online] 2017, pp.1–9. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5237463/
  6. ‌Fatouros, I.G., Jamurtas, A.Z., Diamanta Leontsini and Buckenmeyer, P.J. (2000). Evaluation of Plyometric Exercise Training, Weight Training, and Their Combination on Vertical Jumping… [online] ResearchGate. Available at: https://www.researchgate.net/publication/232206205_Evaluation_of_Plyometric_Exercise_Training_Weight_Training_and_Their_Combination_on_Vertical_Jumping_Performance_and_Leg_Strength
  7. ‌Hopkinsmedicine.org. (2012). 8 Ways to Lose Belly Fat and Live a Healthier Life. [online] Available at: https://www.hopkinsmedicine.org/health/wellness-and-prevention/8-ways-to-lose-belly-fat-and-live-a-healthier-life
  8. ‌Francisco José Gondim, P., Cristiano Penas Seara, P. and Carmem Cristina, B. (2018). Physical Activity in the Prevention of Abdominal Obesity: Type, Duration and Intensity. International Journal of Sports and Exercise Medicine, 4(4).
Mitchelle Morgan

Medically reviewed by:

Mitchelle Morgan is a health and wellness writer with over 10 years of experience. She holds a Master's in Communication. Her mission is to provide readers with information that helps them live a better lifestyle. All her work is backed by scientific evidence to ensure readers get valuable and actionable content.

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